Category Archives: Wellness

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I’m introducing a new series on my blog – The Power of 10. In numerology, the number 10 resonates with the vibrations of so many positive energies, among them creativity, originality, adaptability, and individuality.

This week, I met someone who lectured me for a half hour. The topic had nothing to do with me, rather her fears and that I should be fearful too. I don’t want to go into details but it left me with a depressed feeling that typically sticks with me for a few days, sometime weeks. As some of you know, I was participating in the free e-course given by a procrastination coach. There was great energy in that group so I brought my issue to them and asked for advice on how to shake this bad juju. I was amazed by the great advice and by the end of the day I was in good spirits again. I thought I’d share the advice here. Disclaimer: Keep in mind, this is just advice from your average joe schmo, I’m not a professional. I’m just passing on what has worked for me and others.

1. Run – It was the first advice given to me and that’s exactly what I did. It was a sunny day too which I think helps the mood.

2. When you are in work, find a private place to meditate a bit then go to the gym at night to work it off.

3. Change your body posture – and was given this great youtube video, I highly suggest because I find it works.

4. A walk in nature – when I went for my run, I was thinking this and went for a run in the park. I interval run so I run a bit and walk a bit. I find nature to be non-judgemental and un-demanding.

5. Get your brain to work on it – ask yourself, “What can I do right now to make myself feel better?” And the great and glorious brain that we have will go to work on it.

6. Call a friend.

7. Brain Gym – this was a new one for me. I’ve used it to help DD with her left and rights when she was little but never used it as a way to put myself in a better mood. I’ll say this, you get so focused on the exercises you forget what was bothering you.

8. Yoga – I agree. It has helped me in the past and I need to get back to it. I found a free monthly class through meetup.com. Check it out, you never know what you might find.

9. Gratitude List – list what makes you grateful.

10. Ask for Help.

Other ideas for fighting the blues: gardening, getting that sunshine, standing on your head (if you can’t do this try hanging off the side of your bed, being inverted for a couple of minutes has helped me hold back the blues), spending some time with pets, watching fish, healthy eating.

In the end, it was a beautiful day, with the sun shining brightly. I ran and walked in the park. I listened to music for a bit then turned it off and asked myself why I was upset. I didn’t want to suppress the feelings but rather understand why I had them without dwelling on them. When I realized this was about her fears and not mine, I was able to let it go. By the time, I got home, that nagging feeling was gone and my good jujus were back.

Joanne’s Video

Joanne’s Debut Novel

At the dawn of colonizing planets, humanity supports a bold new experiment on Earth to create three self-sustaining habitats, one underground, one above, and one under the sea. With dreams of colonization, they test human capacity by isolating the inhabitants from the outside world for a year.

Telsa and Simon join the first inhabitants on Oceanus, the undersea habitat. Simon leaves his youngest, Rosie, with her grandmother. It would only be a year, what could go wrong?

Everything runs smoothly until Simon discovers a network of surveillance throughout Oceanus, then Telsa uncovers a rumor of a devastating virus on the Earth’s surface. Central Command insists on their isolation but a new security force infiltrates the habitats under the guise that they are there for everyone’s protection.

All the while, unbeknownst to any of them, a religious zealot sees the habitats as his destiny, a place where he and his fellow believers can embark on growing a new country.

While cleaning out my storage area, I spotted a colorful box hiding in one of the corners. I had received the Juiceman Junior as a Christmas gift over ten years ago and had planned to get into a juicing regimen. Somehow, the box had found its way to the basement of my condo building, two floors down.

Having rediscovered this wonderful gift, I knew it was time to start juicing and increase my intake of fruits and vegetables, especially the leafy greens. I was aware of the many benefits of consuming raw juice, among them improved immunity and enhanced weight loss.

In my research, I discovered that some fruits and vegetables contain goitrogens and, if eaten in raw form, could interfere with thyroid gland function.

What are goitrogens?

Goitrogens are substances that block the uptake of iodine, an essential mineral that activates thyroid hormone production and helps speed up cellular metabolism. According to the thyroid literature, more than four cups of the following foods (in raw form) can interfere with thyroid function: kale, broccoli, cauliflower, collard greens, Brussels sprouts, spinach, rapini, strawberries, peaches, radishes, corn, rutabagas and turnips.

Not a problem for everyone, but definitely a concern for me. In the past nine years, I have experienced two bouts of hypothyroidism. Thankfully, my levels have stabilized. I take a daily dose of Synthroid, exercise regularly, and watch my stress levels. I have also become more mindful of my diet and have cut back on the white devils—pasta, pizza, bread, rice and potatoes.

Anxious to start on my juicing regimen and avoid any interference with thyroid function, I decided to focus on the fruits and vegetables that are non-goitrogenic: celery, carrots, cucumbers, watercress, apples, beets, Swiss chard, and parsley.

After some experimentation, I came up with the following thyroid-friendly juices. Each recipe will yield anywhere from eight to ten ounces.

New York Times best-selling author Gretchen Rubin has expertly woven research, anecdotes, and personal insights in this excellent study of habit formation. She does not provide a one-size-fits-all approach or prescribe specific habits. Instead, she explores how to develop sustainable habits that will help us achieve our own versions of Everyday Life in Utopia (a chapter title suggested by her daughter Eleanor).

Rubin starts by outlining The Four Tendencies—Upholder, Obliger, Questioner, Rebel—and then suggests appropriate strategies in the Pillars of Habits section. While the concepts of Monitoring, Foundation, Scheduling, and Accountability are not new, they are presented using a lively, conversational style aimed at increasing self-knowledge.

I paid special attention to the following strategies:

Foundation Four – Begin with habits that help us sleep, move, eat and drink right, and unclutter. These habits will serve as the foundation for forming other good habits.

Power Hour – To deal with the small, one-time tasks (e.g. creating a photo album) that Rubin kept putting off, she decided once a week, for one hour, she would work on these chores.

Clean Slate – Fresh starts such as a new apartment, job or school and changes in personal relationships wipe the slate clean and can help us launch a new habit with less effort. But a clean slate can also disrupt good habits or break positive routines.

Lightning Bolt – While this is a very effective strategy, it cannot be invoked. A new idea triggered by an inspirational book, milestone birthday, pregnancy or another event can instantly transform habits.

Blast Start – When small steps are not working, a blast start can help us take the first step. This kind of shock treatment cannot be maintained, but it can give momentum to a new project.

Bright-Line Rule – A clearly defined rule or standard that eliminates any need for decision-making can help us achieve greater clarity. E.g. Answering every email within 24 hours.

Throughout the book, Gretchen Rubin shares her own successes and challenges along with those of family members, friends, and blog followers. Intrigued and inspired by the low-carb diet she adopted and the ripple effect it created within her circle, I picked up a copy of Why We Get Fat and What to Do About It by Gary Taubes.

And I couldn’t resist classifying myself: I am an Upholder, Abstainer, Marathoner, Finisher, and Owl.

In early September, I limped into my doctor’s office and described the muscle spasms in my right calf that had morphed into excruciating ankle pain. While speaking, my mind raced through possible remedies: physiotherapy (my preferred choice) or anti-inflammatory medication (I would grit my teeth and endure the nausea and upset stomach).

“You’re having problems with your Achilles tendon,” he said after inspecting my calf and ankle. “The boot will do the trick.”

“Excuse me?”

“An Air Cast Boot,” he said while writing out a prescription. “You can pick one up at the Home Health Care Center across the street. Wear the boot for four to six weeks and your tendon will be back to normal.”

“What if I just rest and take it easy for a week? Maybe take some Tylenol 3…or something stronger?”

When good friend and colleague Ann Melnyk offered to help, she was surprised by my response.

“I’d appreciate your prayers and positive thoughts.”

And she wasn’t alone in that respect. Once they heard about my cancer diagnosis, friends and relatives offered to prepare meals, drive me to appointments, buy groceries and run errands. But I didn’t really need that kind of help. For starters, I could keep very little down and was nauseated by a long list of foods. If I even caught a whiff of tomatoes, garlic, onions or other strong food odors, I would have to run to the nearest bathroom. As for driving me to treatments, I found it easier to book a driver through the Canadian Cancer Society, especially on those cold, blustery days when the roads were treacherous.

Searching for a bible reading was the farthest thing from my mind during that first month after receiving the diagnosis of inflammatory breast cancer. Between appointments and all sorts of tests—biopsy, bone density, ultrasounds—I had very little time to do much else. Once the chemo treatments started, I was barely able to focus on my dwindling list of daily tasks. Continue reading at Jessica Jefferson’s blog.

When good friend Fil Derewianko gave me a gift certificate for Planet Bean, I decided to treat myself to Chatty Matty coffee, a delightful blend of lightly roasted and dark roasted beans. This popular blend is only one of the many certified fair trade and organic gourmet coffees available at Guelph’s popular roastery.

Like many Guelphites, I am impressed by Planet Bean’s vision and mission to create the best tasting coffee. Their innovative business model measures success, not only in financial terms, but also in their ability to improve the health of the planet and advance organic production. It is not surprising that they now have three different locations in the city.

While I don’t consider myself to be a heavy coffee drinker, I do enjoy my three cups every morning, well within Health Canada’s recommendation of no more than 400 mg of caffeine each day.

And I love hearing the health experts discuss the many wonderful benefits of this dark brew.

In their book, The Happiness Diet, Dr. Drew Ramsey and Tyler Graham state that coffee improves memory and reflexes, reducing the risk of developing dementia, Alzheimer’s disease, Parkinson’s disease and depression.

According to Dr. Peter Martin, Psychiatry/Pharmacology Expert at Vanderbilt University of Medicine, coffee consumption reduces the risk of developing Type 2 diabetes and mortality rates from heart attacks.

Dr. Oz proclaimed coffee to be one of the most beneficial weapons in the war against cancer. Coffee is high in antioxidants and has been shown to reduce inflammation in the body.